A few weeks ago, I did a Q/A on Instagram. Keep in mind that I asked that the questions be short/answers short - like most people I find typing on a phone ridiculous and impossible to write 16 week training cycles. So I tried to be as precise with my answers as possible while not being so damn boring.

The most important thing to understand when training athletes is the difference between G.P.P and S.P.P. Also, it's important to understand that mastery in a specific discipline does not mean mastery in weight training. In fact, it is usually the opposite; master of one thing, beginner of another. This is very lucky for you, whether you are a coach or an athlete. What this means is that you don't need advanced or fancy training methods to achieve results. Besides the huge pile of dung that is "sport specific training", the misunderstanding of training mastery by elite athletes is ruining training.

The following three Prowler workouts can be done during the same training week. All sets are done on the vertical posts. The easy and medium workouts can be done between training days and after bench press or press workouts. The hard Prowler workout can be done after you squat and deadlift.

Question:I know there are a lot of variables to this question but do you find that older lifters (over 55) respond better to full body training 2 days a week or focusing on one main lift a day 4 days a week?Answer:It doesn't matter at all - for any lifter. People get so caught up in this stuff, and I totally understand why, but it doesn't matter at all. Just like where you put the bar when you squat, what kind of grip you take on chins/pull-ups, casein vs. whey...I should write an article on this. Just a lot of bickering and ridiculousness.Anyway, with an older lifter there are a couple things that need to be addressed/looked at. First...

Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 program. This is because it is easy to program, easy to use and great for strength and size. There are a 2 basic ways to do the Boring But Big template: Example 1 Day One Press – 5/3/1 Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two Deadlift – 5/3/1 Deadlift – 5 sets of 10 reps Abs – 5 sets Day Three Bench Press – 5/3/1 Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Four Squat – 5/3/1 Squat – 5 sets of 10 reps Abs...